Week 3: day 19
Wu: 3 rds
6 cossack squat to thoracic rotation
30 sec mountain climbers
8 behind head lift offs
30 sec plank rotation
A:E3mom x 4
8/8 kb front rack bulgarian sq
25-45 hamstring curls w band
1-6 bar/ring mu
B: Furkó
5 rds
3 clean & jerk (60-65%)
200 m run /250 row
6 slam ball or sandbag over the shoulder 35-75/12-35kg
200 m run / 250 row
C: StrigóBicó
3 rds
12 bb close grip biceps
12 du hummer
Streching!
Warm up: Gymn + mobility 3 rds 300 m row 5 hand climb 10 90/90 hip A: Power 8 E2mom x 5 – 10 front squat (40-50%) – 6-10 hspu ( rx strict, basic pike push up) B: Freeday Buy in: 100 du /200 simple 4 rds 15 m hswlk / 20 shoulder taps…
Week 4: day 22 A: 3 rds 6 reverse burpee 8 alt toes to hand push up position 10 cal skierg B: E2mom x5 14-20 gorilla row w. heavy db kb 6-12 sand bag or d-ball squats C: Pááárrrrééé 5 rds 8 sand bag/d-ball stoh 8 c2b (pull up, ring row x1,5)…
Week 3: day 19 A: 3rds 10 m walking alt. rdl 5 burpee pull up 2sec pause up position 10/10 one leg hip thrust w. barbell 5 tempo band pull 3231 B: E3mom x 5 10 Back squat (60-63-66-69-72%) 10 dumbells shoulder press, sit position (choose weight) 10 medball good morning (medball chest)…
1. W-U (0-15’) A. STRETCHING 6’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 20 ALT REV LUNGES 5 PRISONER SHOULDER ROTATIONS 10 WALL SQUATS C. AMRAP 5’ 3 PC 3 FR SQ 3 PUSH PRESSES @ADD W 2. STR (17-29’) E2MOM…
WEEK 3 DAY 2 WU.: 2 RDS 1’ CARDIO 5/5 FORWARD SHOULDER WALL CIRCLES *SLOW 5/5 KB WINDMILL @EASY 10 KB SDLHP @EASY A.: 4 SETS 5 PAUSE PUSH PRESS *PAUSE 2” IN DIP + PAUSE 2” OVERHEAD REST 30” 5 HSPU NEGATIVES OF DEFICIT HSPU NEGATIVES *3-4” LOWERING REST 90-120” B.: FOR…
WEEK 6 DAY 4 WU.: 2’ CARDIO THEN, 2 RDS OF 10 REVERSE NORDICS 5/5 SHINBOX SWITCH 10 M DUCK WALK A.:3 RDS 4,3,2 BSQ 20X1 *REST 30” 8-12 STRICT T2B *REST 90-120” B.: FT 4 RDS TC_15’ 500/400 M ROW 12 WEIGHTED ANCHORED SIT-UPS 10 DUAL KB PC 8 DUAL KB…
